Yogamudrasana (Psychic Union Pose)
Preparation
1. Sit in the padmasana (lotus pose) with closed eyes.
2. Take some time to relax the body and breathe normally.
Main Pose
- Hold one wrist behind your back with the other hand.
- Inhale deeply.
- While exhaling, bend forward, maintaining a straight spine.
- Bring your forehead to the floor or a comfortable position.
- Relax the entire body while breathing deeply.
- Be mindful of the pressure of the heels on the abdomen.
- Stay in this position as long as it’s comfortable.
- Avoid straining the back, ankles, knees, or thighs by forcing the posture or staying too long.
- Slowly return to the starting position.
- Repeat the pose with your legs crossed the opposite way.
Breathing
- Inhale slowly and deeply in the starting position.
- Exhale while bending forward.
- Breathe deeply and slowly in the final position.
- Inhale while returning to the starting pose.
Duration
Stay in the final position for one to two minutes if comfortable.
Awareness
- Physical awareness on the back, abdomen, or breathing.
- Spiritual awareness on manipura chakra (located at the navel).
Sequence
- Ideally performed after or before a back-bending asana like matsyasana (with legs stretched out), ushtrasana, or bhujangasana.
Contraindications
- Avoid if you have serious eye, back, or heart conditions, high blood pressure, or are in the early post-operative or post-delivery period.
Benefits
- Excellent for massaging abdominal organs and relieving constipation and indigestion.
- Stretches the back and frees spinal nerves between vertebrae, promoting overall health.
- Used to awaken manipura chakra, the energy center at the navel.
Variation for Beginners
- This variation involves the same steps as the basic technique.
- Instead of holding the final position, raise and lower the body multiple times.
- Helpful for those who are stiff and can’t touch the floor with their foreheads.
- Coordinate movements with your breath.